Bushra Griffith
Cheese is a beloved food worldwide, but not all cheeses are created equal when it comes to their carb content. While some cheeses can be surprisingly high in carbs, others contain little to no carbs at all. For those watching their carb intake, it's important to know which cheeses to reach for and which to avoid. In this article, we will explore the top restaurant cheeses that won't derail your low-carb diet. From creamy goat cheese to tangy feta and more, there are plenty of delicious options to satisfy your cheese cravings without sacrificing your health goals.
Characteristics and Values of Restaurant Cheeses with Less Carbs
| Characteristics | Values |
|---|---|
| Type of Cheese | Cheddar, Mozzarella, Goat Cheese, Gouda, Blue Cheese, Parmesan, Cream Cheese, Halloumi, Feta, Brie |
| Carbohydrates per serving | 0.1-2 grams |
| Other Nutrients | Fat, Protein, Calories |
| Health Benefits | Weight loss, reduced risk of heart attacks, improved cognition with ageing, lower BMI, reduced inflammation |
| Considerations | Quality, processing, saturated fat content, portion control, suitability for keto diet |
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What You'll Learn
Goat's cheese: 0g carbs per 1-ounce serving
When it comes to choosing a cheese with low carbs, there are several options that stand out. While some types of cheese have low-to-no carbs, others can be surprisingly high. For those following a keto diet, it's important to select cheeses that fit within the diet's nutritional framework.
Goat cheese, also known as chevre, is a creamy cheese made from goat's milk. It has a distinct flavour that is often described as tangy, gamy, or earthy. With 9 grams of fat, 7 grams of protein, and minimal carbs per 1-ounce (28-gram) serving, goat cheese is an excellent choice for those watching their carb intake. Specifically, a 1-ounce serving of goat cheese provides 0 grams of carbs, making it a top choice for low-carb diets.
The key to maximizing the benefits of goat cheese in a low-carb context is moderation. While it offers a good source of fat and protein, it's important to remember that cheese, in general, is high in calories and saturated fat. Therefore, enjoying goat cheese as part of a balanced diet and within recommended serving sizes is essential.
In addition to goat cheese, other varieties recommended for low-carb diets include cheddar and gouda. These cheeses offer similar nutritional profiles, with moderate to low carb content, making them versatile options for keto dieters.
It's worth noting that the quality of cheese also plays a role in its nutritional value. Opting for high-quality, grass-fed, and full-fat cheeses is generally recommended. Additionally, avoiding highly processed cheeses, such as American cheese or spray-can cheese, is important due to their potentially negative impact on health.
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Blue cheese: 0.2g carbs per 30-gram serving
Blue cheese is a keto-friendly cheese option, with a sharp and salty taste that can be a great addition to many dishes. A 1-ounce (28-gram) serving of blue cheese contains 0.6 grams of carbohydrates, which is approximately 0.2 grams of carbs per 30-gram serving. This makes it a good choice for those following a low-carb diet or the keto diet, which focuses on high-fat, moderate-protein, and low-carb intake.
When it comes to choosing cheese for a low-carb diet, it's important to consider the type of cheese and its processing. While blue cheese has a relatively low carb content, other varieties such as cottage cheese, ricotta cheese, and processed cheese products like American cheese and spray cheese are high in carbohydrates. These options may not be ideal for those aiming to reduce their carb intake.
It is worth noting that the keto diet is not just about restricting carbohydrates but also prioritising high-fat foods. This means that while blue cheese is a good choice due to its low carb content, it is still important to practise portion control and be mindful of overall calorie intake. Additionally, the quality of the cheese is important, with grass-fed and full-fat varieties being recommended.
Furthermore, blue cheese, as an aged cheese, offers additional health benefits. Studies have shown that aged cheeses like blue cheese contain compounds that can reduce inflammation, providing protective effects for the brain. This makes blue cheese not just a tasty, low-carb option but also a potentially beneficial addition to a healthy diet.
In conclusion, blue cheese is a delicious and keto-approved cheese option with a low carbohydrate content. With its distinct flavour and versatility in dishes, blue cheese can be enjoyed in moderation as part of a low-carb or keto diet while also providing potential health benefits associated with reduced inflammation and improved brain health.
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Halloumi: 0-1g carbs per 1-ounce serving
Halloumi is a semi-firm or semi-hard cheese that is popular in Greek and Greek-Cypriot cuisine. It is made from goat's, sheep's, or cow's milk and has a unique savoury, tangy, salty, or briny flavour. It is often grilled, baked, or fried, as its higher melting point means it can be cooked at high temperatures without losing its structure.
Halloumi is a good source of protein and calcium. A 1-ounce (28-gram) serving of halloumi contains 7 grams of protein, 25% of the daily value (DV) of calcium, 15% of the DV of sodium, 9 grams of fat, and 110 calories. Notably, the fat and calorie content of each serving can increase if the cheese is fried or cooked in oil.
In terms of carbohydrate content, halloumi is a good option for low-carb diets. A 1-ounce (28-gram) serving of halloumi contains 0-1 grams of carbohydrates. This makes it a suitable choice for those following a keto diet, which typically restricts carbohydrate intake to less than 50 grams per day.
While halloumi has several health benefits, it is important to consume it in moderation as part of a balanced diet. Halloumi is high in sodium, which may not be suitable for those on a low-sodium diet or those at risk for high blood pressure. Additionally, while halloumi may be a good option for those with lactose intolerance due to the lower lactose content of goat's milk, it is not suitable for those with dairy allergies as it contains casein and whey, which can cause allergic reactions.
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Feta: 1.5g carbs per 1/4 cup serving
Feta cheese is a great low-carb option for those watching their carbohydrate intake. Made from goat's milk, feta is easier on the stomach for those who have trouble digesting cow's milk cheese. With only 1.5 grams of carbs per 1/4 cup serving (or 6 grams per 100 grams), it is a good choice for those on a keto diet. In addition to its low-carb content, feta cheese provides 4 grams of protein and 6 grams of fat per 1/4 cup serving, making it a nutritious option.
Feta cheese is a popular ingredient in Mediterranean and Greek cuisine. Its salty and tangy flavour pairs well with salads, burgers, and other Mediterranean-inspired dishes. For example, you can crumble feta over a Mediterranean-inspired salad or use it as a topping for Greek-style burgers.
When it comes to restaurant meals, it is important to be mindful of portion sizes and the exact carb content of your food. While many restaurants provide nutrition details on their menus, it can still be challenging to determine the exact amount of carbs in your meal. Therefore, if you are following a low-carb diet, it is recommended to practise portion control and choose snacks wisely.
In addition to feta, there are several other cheeses that are known for their low-carb content. These include cheddar, gouda, goat cheese, blue cheese, cream cheese, and parmesan cheese. These cheeses typically have less than 1 gram of carbohydrates per ounce (28 grams) and are suitable for keto diets.
Overall, feta cheese is a tasty and nutritious option for those looking for a low-carb cheese. With its versatility in Mediterranean dishes and its health benefits, it is a great choice for those watching their carbohydrate intake.
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Cheddar: 0.4g carbs per 3/4-ounce serving
While cheese is a beloved food worldwide, not all types are created equal when it comes to their carb content. For those watching their carbohydrate intake, it's important to know which cheeses are lower in carbs to make informed choices, especially when dining out.
Cheddar cheese, a popular variety, boasts a relatively low carb profile. A 3/4-ounce serving of sharp cheddar, for instance, contains just 0.4 grams of carbohydrates. This makes it an attractive option for those adhering to a low-carb dietary pattern, such as the keto diet.
When dining out, knowing your cheese options can help you make more informed choices. If you're a fan of cheddar, opting for a 3/4-ounce serving can provide a tasty, flavourful addition to your meal while keeping your carb intake in check. This is particularly beneficial for those following a keto diet, as it allows you to enjoy the taste and texture of cheese without exceeding your daily carb limit.
While cheddar is a good choice, it's worth noting that other cheeses also fall into the low-carb category. For instance, goat cheese, also known as chevre, is a creamy option with a unique flavour profile. It has minimal to no carbs, making it an excellent addition to keto-friendly meals. Similarly, blue cheese, with its distinct sharp and salty taste, offers only 0.6 grams of carbohydrates per 1-ounce serving.
When it comes to dining out and selecting cheese-based dishes, being mindful of portion sizes is essential. A general recommendation is to opt for smaller portions of cheese to keep carb counts low. Additionally, choosing full-fat, natural cheeses over processed varieties can enhance the flavour and nutritional profile of your meal while aligning with the principles of a low-carb lifestyle.
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Frequently asked questions
Goat cheese, feta, Parmesan, Swiss, blue cheese, cream cheese, and halloumi are some examples of cheeses with low to no carbs.
A 1-ounce serving of soft goat cheese typically contains zero carbs.
Yes, milk alternatives made from almonds, coconut, cashews, or flax are usually lower in carbs and calories than dairy milk.
Cheese is allowed and even encouraged on the keto diet, a high-fat, low-carb eating plan. However, it should be consumed in moderation as it still contains calories and carbs.
Indian restaurants often serve dishes with paneer, a low-carb cheese. Salads with Parmesan cheese, such as Caesar salads without croutons, are also a good option.
